Dips - Chest Version
A dip performed with a forward torso lean on parallel bars, which shifts more of the work onto the chest while the shoulders and triceps assist. It suits lifters who already have some upper body pressing strength.
- Primary musclesChest
- Secondary musclesShoulders, Triceps
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the dips - chest version
- Hold your body up at arms length above a set of parallel bars, arms locked out.
- Lean your torso forward by about thirty degrees; this is your starting position.
- Lower yourself slowly as you breathe in, letting your elbows flare out slightly until you feel a stretch across the chest.
- Pause once you feel that stretch rather than dropping any lower.
- Press back up to the starting position as you breathe out, using your chest to drive the movement.
- Squeeze your chest at the top for a second before starting the next rep.
Original library instructions (4 steps)
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- Repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Keeping the torso upright the whole time, which shifts the work to the triceps instead of the chest; lean forward on purpose.
- Dropping too low too fast; lower under control and stop once you feel a stretch, not strain.
- Locking the elbows out hard at the top; keep a slight bend to protect the joints.
- Attempting full sets before a supported dip feels manageable; use an assisted dip machine or bands if needed.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Add weight with a dip belt only once bodyweight sets feel comfortable and controlled.
- Keep the forward lean consistent throughout the set to keep the emphasis on the chest.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the chest dip good for beginners?
It suits lifters with some pressing strength already, since supporting full bodyweight on the bars can be demanding at first.
Chest dip vs triceps dip, which is better?
Neither is better, they just target things differently. The forward lean chest version emphasizes the chest, while the upright triceps version puts more focus on the arms.
